I feel like this is a blog post that I have written many times, and I'm sure my clients are sick of hearing me talk about it...but I believe it is important. So here it is again. It is the time of year where the daylight hours shorten, the sunshine makes only brief appearence, and the awful deep freeze sets in. Seasonal Affective Disorder affects many in this area of the world and may be linked to our circadian rhythms. Our biology may be telling us to slow down and conserve fuel, like a hibernation in the winter. Symptoms of Seasonal Affective Disorder include:
weight gain
craving for starchy foods
lethargy
oversleeping
irritability
difficulty concentrating
social anxiety/isolation
      About 2-3% of people in Ontario experience SAD, another 15% may have a milder form. Rates of depression increase as you go North with shorter daylight hours. Getting more daylight is recommended to help fight SAD. Keeping blinds/curtains open and taking noon hour walks are suggested. Another suggested therapy is using a BLU or full spectrum light to give you a "light bath" to boost mood and energy. Check out this light by Phillips. These have been scientifically proven to give energy, and I can attest to that. Around $200.00 they are a great investment, and I can't begin to tell you how much I love mine. Much more cost effective than anti-depressants and healthier than energy drinks. On days when I need to workout in the evening I will use my light and it helps give motivation to get to the gym.

      Even if you don't experience SAD, the holidays can be a tough time for many people. Expenses, family, and social functions can be stressful, and it is easy to forget to treat yourself well during the busy season.
I have come up with what I call my "Happiness Checklist" which is a bare minimum of things to do to take care of yourself. I'm putting them in my order of importance.

1. Get good rest. Sleep 6-9 hours a night. Avoid the computer and electronics in the bedroom, and try to keep the same hours of sleep each night.
2. Exercise. 3-5 times a week. I find weight training boosts my mood like nothing else. I can be super grumpy and a quick workout will change how I feel. A moderate to high intensity workout is best. Doing cardio outdoors is another great way to workout and get some light.
3. Supplement. A good fish oil, such as NutraSea and at least 1000IU of vitamin D are necessary to keep mood levels elevated.
4. Don't hibernate! Push yourself to make at least one social date a week and stick to it. It may seem like a chore, but being social is important and you probably won't regret it.
5. Talk about it. If you are feeling upset, lethargic, and very down, don't be embarrassed. Talk to a friend, family member or councellor to work through your emotions and get moral support. Join a support group, or even have a buddy system to help get to the gym or even to force each other to go out socially.
6. Dont eat crap...or you will feel like crap! If you eat heavy starches...you may start to look doughy! Eat small meals a few times a day, lots of vitamin C in fruits and veggies, and keep yourself warm and cozy with herbal and green tea. Sugary foods will spike your insulin levels and make you feel even worse.

If you are really struggling please seek help by seeing a doctor.
Stay warm and active xoxo
For a quick pick me up check out this funny youtube clip.